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Easy Meal Prep Tips For Your Week + 2 bonus recipes

Kate Leeney- NASM PT, NASM Nutrition Coach, NASM Fitness Nutrition Specialist

Here are some of my top easy meal prep tips! My biggest advice... don't overthink it and keep it simple!

1.Make two lunches at a time. Choose a meat, carbohydrate, veggie, and sauce and get cooking! Have two containers out and ready to go so that you don’t have to worry about separating them in the morning. Add sauces in the morning so that it’s more fresh!

2.Slice your fruits and veggies two days ahead as well.

3.Have tons of snacks to choose from in the morning. Fruits, veggies, bars, crackers, turkey sticks, yogurt, string cheese, granola, nuts, and smoothies are all fantastic options.

4.Keep your dinners simple. Making an easy crockpot meat is best then make your sides/veggies. Use carbohydrate sources that are easy to measure out: right rice, potatoes, cauliflower gnocchi, and pasta are all great options. Add tablespoons of fats after whenever possible!

5.Change up your meals every 2-3 days to keep things interesting. Sauces are an amazing way to change things up!


Philly "Cheese" Steak Skillet


1 1/2 pounds flank steak, 2 green bell peppers, 3 tbsp garlic, 1/2 red onion (diced), 1/2 white onion (diced), 1 tbsp worcestershire sauce, 2 tbsp ghee OR avocado oil, 2 tbsp coconut aminos, 1/2 cup cashew cheese sauce (core + rind) OR cheese of choice


  • Heat 1 tbsp oil in a large skillet.

  • Add in onion, green pepper and garlic and begin to saute

  • When veggies are about half way cooked, add flank steak + one more tbsp of oil and mix on medium heat for a few minutes until it begins to brown

  • When steak is cooked, add in worcestershire sauce and coconut aminos and mix,

  • Add in cheese last! Serve with potatoes, rice, or veggies!

Garlic Lime Shrimp Tacos

Ingredients: 1 pound baby shrimp (I like whole foods brand), 1/4 cup avocado oil, 3 tbsp shallots (chopped), 2 tbsp garlic, 2 tbsp lime juice, 2 tbsp fresh orange juice, 1 tsp dried oregano, salt + pepper to taste


  • Start by running shrimp under cold water (if frozen) until thawed

  • Sprinkle shrimp with oregano.

  • Heat oil, shallots, and garlic in a skillet and begin to fry up shrimp. You can also do this in the air fryer and omit the oil.

  • When shrimp is golden brown, add in lime juice + orange juice

  • Use Siete almond flour tortillas and serve!

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